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Heart and CV Fitness

Heart and CV Fitness. Exercise and Oxygen and CV Fitness. In order for the muscles to move they need energy. During aerobic activity the muscles require large amounts of oxygen to break down glucose and release energy. Without it they cease to function. (you hit the wall)

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Heart and CV Fitness

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  1. Heart and CV Fitness

  2. Exercise and Oxygen and CV Fitness • In order for the muscles to move they need energy. During aerobic activity the muscles require large amounts of oxygen to break down glucose and release energy. Without it they cease to function. (you hit the wall) • Our Heart, Lungs and Blood vessels comprise the cardio vascular system supplying Oxygen • During exercise the muscles demand more oxygen and the heart responds by beating harder and faster to move more oxygenated blood through the system. HR increases during exercise. • CV fitness is all about improving the Heart, Lung and Blood vessels capacity to supply Oxygen during exercise

  3. Maximum Volume Oxygen UptakeMax VO2 • Max VO2 measures the maximum amount of oxygen you are able to metabolize (use) during exercise. People who are extremely fit may have more than double the MVO2 of and unfit person. Remember O2 is vital to exercise, our muscles fatigue without it.

  4. Effects of Improved Cardio Vascular Fitness Improved Cardio Vascular Fitness causes: • The heart to get larger and stronger. (can double in size) • Stroke volume increases. Stroke volume is the amount of blood the heart can push in just one beat. • Lungs get larger and allow us to take in more oxygen with each each breath. Increased lung capacity. • Blood vessels become better able to expand and contract. This allows for easier circulation and lower blood pressure. • Also burns calories, relieves stress, helps regulate and lower blood pressure and reduces daily fatigue as it makes us more efficient in producing energy when we need it (we are more energetic)

  5. 4 1 3 Who is giving the most effort? Heart Rates 5 = 209 2 = 190 4 =170 1 =155 3 =138 5 = 209 2 = 190 4 = 170 1 = 155 3 = 138 2 5

  6. Definition of Terms Resting Heart Rate The number of beats per minute when you are at complete, uninterrupted rest. Ambient Heart Rate The number of beats per minute when you are awake but in a sedentary and stationary position.

  7. As our CV fitness improves our Resting HR will go down. Why? • As our CV fitness increases from proper cardio training the heart gets bigger and stronger and can push more blood in one beat (this is stroke volume). As stroke volume increases the heart does not have to beat as fast to circulate the blood during rest. • It will also take more vigorous activity to cause the fit heart to increase HR during activity compared to an unfit heart

  8. What do we know about HR and CV fitness???? • The following slides help explain how we use Heart Rate to understand CV fitness and to determine how hard to train to improve our CV fitness

  9. Maximum Heart Rate The highest number of times your heart can beat in one minute. Max Heart Rate = 220 - Age

  10. Heart Rate Reserve The total number of beats you have between your resting heart rate and your maximum heart rate. MHR – RHR = Heart Rate Reserve

  11. Recovery Heart Rate The reduction in your heart rate after you stop exercising. How long It takes for HR to drop back to pre exercise HR.

  12. Target Heart Rate Zone THRZ is an way of using our HR to determine how intensely we need to exercise our heart and lungs in order to overload the CV system and make gains in CV fitness. The harder we exercise aerobically the faster the heart will beat. So by looking at HR during the exercise we get a picture of how hard we are working.

  13. Target Heart Rate - to determine how hard the heart needs to work do the following calculations: Step 1 -Establish your approximate maximum heart rate by subtracting your age from 220. Determining Desired Intensity Using the Traditional Method Step 2 -Determine your target training zone by taking a % of your maximum heart rate. i.e. 220 - 20 = 200 x 70% = 140 bpm

  14. Target Heart Rate Zones 50 - 70% 70 - 85% 85 - 100% Health & Fitness Zone Healthy Heart Zone Performance Zone For CV fitness gains you must maintain THRZ for at least 15 minutes or longer 3 to 5 times a week

  15. Interval Workout / Hills

  16. Half Marathon

  17. Beep Test

  18. Overlap of 3 beep tests

  19. Nikki Allen • Age: 18 • Student of Shaftesbury High School • Loves horseback riding • Takes swimming lessons from 5:30 - 6:30 every Sunday • Likes to listen to country music (Shania Twain) • Favourite food is spaghetti • When she graduates she want to work with young children in a daycare setting

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